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kaspar ja darion upper lower

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Program Description

Unlock your muscle-building potential with the Kaspar ja Darion Upper Lower program, a comprehensive 18-week journey designed for all fitness levels. This 7-day-a-week regimen combines upper and lower body workouts, ensuring balanced development and optimal recovery. Each session lasts about 60 minutes, making it easy to fit into your busy schedule. With a full gym setup, you'll engage in effective bodybuilding techniques that challenge and inspire you every step of the way. Get ready to transform your physique and elevate your strength!

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 30, 2026 06:22
  • Last Edited
    Jan 30, 2026 06:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Front Delts
12.2%
Chest
10.4%
Biceps
9.6%
Upper Back
8.7%
Lats
8.7%
Hamstrings
7%
Middle Delts
5.2%
Quadriceps
5.2%
Glutes
4.3%
Forearms
2.6%
Abductors
2.6%
Abs
2.6%
Other
2.6%
Rear Delts
1.7%
Adductors
1.7%
Calves
1.7%
Lower Back
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
1
8 reps
RPE 10
5
Seated Dip (Machine)
2
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
T-Bar Row
2
8 reps
RPE 10
8
Wide Grip Lat Pulldown
2
8 reps
RPE 10
9
Chest Supported Row (Machine)
1
8 reps
RPE 10
10
Preacher Curl (Machine)
2
8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
8 reps
RPE 10
5
Hip Adductor (Machine)
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
8 reps
RPE 10
7
Straight Leg Calf Raise
1
8 reps
RPE 10
8
Abs Crunch (Machine)
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
2
Pec Deck (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
3
Lateral Raise (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
8 Reps
@10
5
Seated Dip (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
7
T-Bar Row
1 Set
1 Set
8 Reps
8 Reps
@10
@10
8
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@10
@10
9
Chest Supported Row (Machine)
1 Set
8 Reps
@10
10
Preacher Curl (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
11
Hammer Curl (Dumbbell)
1 Set
8 Reps
@10
Day 2
1
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@10
@10
2
Leg Press
1 Set
8 Reps
@10
3
Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@10
@10
4
Stiff Leg Deadlift
1 Set
8 Reps
@10
5
Hip Adductor (Machine)
1 Set
8 Reps
@10
6
Hip Abductor (Machine)
1 Set
8 Reps
@10
7
Straight Leg Calf Raise
1 Set
8 Reps
@10
8
Abs Crunch (Machine)
1 Set
8 Reps
@10
Day 3
1
Walk
1 Set
30 mins
@10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
2
Pec Deck (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
3
Lateral Raise (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
8 Reps
@10
5
Seated Dip (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
7
T-Bar Row
1 Set
1 Set
8 Reps
8 Reps
@10
@10
8
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@10
@10
9
Chest Supported Row (Machine)
1 Set
8 Reps
@10
10
Preacher Curl (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
11
Hammer Curl (Dumbbell)
1 Set
8 Reps
@10
Day 5
1
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@10
@10
2
Leg Press
1 Set
8 Reps
@10
3
Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@10
@10
4
Stiff Leg Deadlift
1 Set
8 Reps
@10
5
Hip Adductor (Machine)
1 Set
8 Reps
@10
6
Hip Abductor (Machine)
1 Set
8 Reps
@10
7
Straight Leg Calf Raise
1 Set
8 Reps
@10
8
Abs Crunch (Machine)
1 Set
8 Reps
@10
Day 6
1
Walk
1 Set
30 mins
@10
Day 7
1
Walk
1 Set
30 mins
@10